W1D4
Squat (65%)
335 x 3 reps x 6 sets
Bottom Up Squats
365 x 1,1,1
Front Squats
155 x 5 x 2 sets
Leg Curl
170 x 8 x 4 sets
Calf Raises
75 x 30 x 3 sets
Didn’t ramp all the way up to 80% for these squats due to back. Feels alright, a little tight after the workout.
W2D1
Bench Heavy (60%)
255 x 9 x 3 sets (went full grip/2" wider thumbless/2" wider thrumbless)
Close Grip to manpon
235 x 8 x 4 sets
Cable Flies
20 x 10 x 4 sets
Tricep Pushdowns
65 x 8 x 4 sets
Diamond Pushups
BW x 8 x 4 sets
W2D2
SUMO!!! DL
135 x 5
185 x 5
225 x 5
Pullups
BW X 10 x 4 sets
BB Rows
195 x 8 x 4 sets
BB Curls
120 x 8 x 4 sets
DB Curls
40 x 10 x 4 sets
Feeling pretty good, back is still tight but no pain. Sumo DLs feel good. Just gotta get mobility and form up to par.
W2D3
Light Bench (48%)
205 x 9 x 3 sets
Military
140 x 8 x 4 sets
Front Raise
35 x 8 x 4 sets
Facepulls
65 x 8 x 4 sets
W2D4
Squat (had to go easy due to low back)
45 x 5
95 x 5
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
Bulgarian Split Squat
40/20/bw x 8 x 2 sets
Front Squat
135 x 5 x 2 sets
Leg Curl
180 x 8 x 4 sets
Standing Calf Raise
75 x 30 x 4 sets
BW Squat Tabata
1 set
W3D1
Heavy Bench (65%)
275 x 8 x 3 sets
Cable fly
25 x 8 x 4 sets
Tricep Pushdowns
65 x 10 x 6 sets
W3D2
DL
Deload
Cable Pulldown
70 x 10 x 5 sets
BB row
135 x 10 x 4 sets
DB row
50 x 10 x 3 sets
DB Pullover
50 x 10 x 2 sets
Stair Stepper x 5 min
Rolled out lats and t-spine x 5 sets of 1 min each
Contrast shower x 5
W3D3
Light Bench (52%)
225 x 8 x 3 sets
Overhead Press
145 x 8 x 4 sets
DB Front Raise
35 x 9 x 4 sets
Facepull
60 x 8 x 4 sets (felt a little weird on the top of the rep)
W3D4
extensive warmup
Leg Extension
90 x 40
110 x 30
130 x 20
Leg Press 1 count pause on bottom
2/4/6 pps x 20
Rear Foot Elevated Split Squat Drop Set
40/25/bw x 8
40/25/bw x 8 + 10 BW reps
Leg Curl
140 x 10 x 4 sets (wow hammies were already smoked)
Calf Raise
80 x 30 x 4 sets
W4D1
Heavy Bench (70%)
295 x 7 x 3 sets
Close Grip to Manpon
225 x 10 x 4 sets
Dips
BW x 8 x 3 sets (collar bone doesn’t like this)
Cable Flies
25 x 10 x 4 sets
Cable Pushdowns
65 x 10 x 4 sets
W4D2
DL
315 x 1 x 4 sets (taking it easy as back is still iffy)
Pullups
BW x 10 x 4 sets
DB Pullover
80 x 8 x 4 sets
BB Row
205 x 8 x 4 sets
BB Curl
110 x 8 x 4 sets
DB Curl
40 x 9 x 4 sets
W4D3
Light Bench (56%)
240 x 7 x 3 sets
Military Press
150 x 8 x 4 sets
Front Raise DB
35 x 10 x 4 sets
Facepull
65 x 10 x 4 sets
W4D4
Squat Deload (necessary due to low back/si discomfort)
45 x 10
135 x 5
185 x 5
205 x 2 x 4 sets
Step mill
level 9 x 5 min
Double Band Fat Spideman x 2 minutes x 2 sets
Stretch low everything
double lax ball spine muscles at low ribcage to C-spine
W5D1
Heavy Bench Deload
185 x 10
BW Pushup
BW x 10 x 4 sets
Cable Flies
20 x 10 x 3
BW dips
BW x 10 x 3
Pushdowns
50 x 10 x 3
W6D1
HEavy Bench (75%)
320 x 6 x 3 sets
Close Grip to manpon
245 x 8 x 3
Monster mini pushdonws
mini x 40/40/30/30
W6D2
Back
No DL or Rackpull due to continued recovery of SI/Lumbar
Pullups
BW x 10/10/10/10/7/5
DB Pullover
90 x 8 x 4 sets
BB Row
200 x 8 x 4 sets
BB Curl
115 x 8 x 4 sets
DB Curl
45 x 8 x 4 sets
W6D3
Light Bench (60%)
255 x 6 x 3 sets
Standing Military (small twinge in shoulder and back)
155 x 8 x 3 sets
135 x 8
DB Front Raise
40 x 8 x 4 sets
Facepull
60 x 10 x 4 sets
W6D4
Squats (didn’t do due to low back /si still recovering)
fire hydrants x 30
Chris Duffin core activation overhead squats with band x 10 x 3 sets
Leg Ext
90 x 50 reps
Leg Pres
5pps x 50, 40
Med Stance Squat
45 x 10
135 x 5
185 x 5
195 x 3 x 3 paused (felt ok)
BW Squats
BW x 40 x 3 sets
Leg Curls
170 x 7 x 3 (felt weak on these)
Standing Calf Raise
85 x 30 x 4 sets
W7D1
Heavy Bench (80%)
340 x 5 x 3 sets
Tricep Pushdowns
65 x 10 x 4 sets
Cable Flies
20 x 10 x 4 sets
Cutting back assistance volume to let the the hyperrealization commence
W7D2
Back
DL (first day back DLing after tweaking back roughly a month ago)
335 x 1 (felt ok, midback was weak)
Pullups
BW x 10 x 6 sets
DB Pullover
90 x 8 x 4 sets
BB Row
205 x 8 x 4 sets
BB Curl
115 x 8 x 4 sets
DB Curl Palms up
50 x 8
45 x 9 x 3 sets